Tuesday, August 7, 2012


Sinless Cocktails Party Tonight 6 PM at the gym!  Free booze!

Workout of the Day

Before Class or In Warm up:
3 pull ups on rings
3 ring-to-chest pull ups on rings
3 hip-to-ring pull ups on rings
3 skin-the-cats

Every Minute on the Minute for 10 minutes:
3 hang power clean (use about 60%-70% your 1RM power clean)

“The Boxer” – timing based off of Olympic Boxing match
4 rounds:
2 min AMRAP
1 min rest between each round
Round 1: Burpee-Pullups
Round 2: 12’ Wallballs
Round 3: 1.5/1.0 pd KB snatch
Round 4: Double Unders


11 AM weekday Weightlifting & 4:30 PM weekday CrossFit Workout of the Day are canceled until further notice.

We are closed this weekend while hosting a CrossFit Level 1 Trainer course.


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